08/13/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Jumping Ring Dips

6 Inch Worms

12 Good Mornings

30s Ring Support Hold

6 Up Downs

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 8)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 88-93%)

Gymnastics

Ring Dip Progressions (4 x 7-9)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (No Measure)

4 Rounds

3 min to complete

H – 20 Kettlebell Swings 44/26

8 Burpees

F – 10 Power Snatches 75/53

8 Burpees Over the Bar

Rx – 10 Power Snatches 115/73

10 Burpees Over the Bar

P – 10 Power Snatches 135/93

12 Burpees Over the Bar